Pumpkin Seeds

In-depth nutrient analysis:

Pumpkin Seeds, dried, shelled
(Note: "--" indicates data unavailable)
0.25 cup
(32.25 g)
GI: low
BASIC MACRONUTRIENTS AND CALORIES
nutrient amount
DRI/DV
(%)
Protein 9.75 g 19.50
Carbohydrates 3.45 g 1.53
Fat - total 15.82 g --
Dietary Fiber 1.94 g 7.76
Calories 180.28 10.02
MACRONUTRIENT AND CALORIE DETAIL
nutrient amount
DRI/DV
(%)
Carbohydrate:
Starch -- g

Total Sugars 0.45 g

Monosaccharides 0.09 g

Fructose 0.05 g

Glucose 0.04 g

Galactose 0.00 g

Disaccharides 0.36 g

Lactose 0.00 g

Maltose 0.00 g

Sucrose 0.36 g

Soluble Fiber 0.27 g

Insoluble Fiber 1.66 g

Other Carbohydrates 1.07 g

Fat:
Monounsaturated Fat 5.24 g

Polyunsaturated Fat 6.76 g

Saturated Fat 2.79 g

Trans Fat 0.02 g

Calories from Fat 142.37

Calories from Saturated Fat 25.13

Calories from Trans Fat 0.19

Cholesterol 0.00 mg

Water 1.69 g

MICRONUTRIENTS
nutrient amount
DRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1 0.09 mg 7.50
Vitamin B2 0.05 mg 3.85
Vitamin B3 1.61 mg

Vitamin B3 (Niacin Equivalents) 4.41 mg

Vitamin B6 0.05 mg 2.94
Vitamin B12 0.00 mcg 0.00
Biotin -- mcg --
Choline 20.32 mg 4.78
Folate 18.70 mcg 4.67
Folate (DFE) 18.70 mcg

Folate (food) 18.70 mcg

Pantothenic Acid 0.24 mg 4.80
Vitamin C 0.61 mg 0.81
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU) 5.16 IU

Vitamin A mcg Retinol Activity
Equivalents (RAE)
0.26 mcg
(RAE)
0.03
Vitamin A mcg Retinol Equivalents (RE) 0.52 mcg (RE)

Retinol mcg Retinol Equivalents (RE) 0.00 mcg (RE)

Carotenoid mcg Retinol Equivalents (RE) 0.52 mcg (RE)

Alpha-Carotene 0.32 mcg

Beta-Carotene 2.90 mcg

Beta-Carotene Equivalents 3.22 mcg

Cryptoxanthin 0.32 mcg

Lutein and Zeaxanthin 23.86 mcg

Lycopene 0.00 mcg

Vitamin D

Vitamin D International Units (IU) 0.00 IU 0.00
Vitamin D mcg 0.00 mcg

Vitamin E

Vitamin E mg Alpha-Tocopherol
Equivalents (ATE)
0.70 mg
(ATE)
4.67
Vitamin E International Units (IU) 1.05 IU

Vitamin E mg 0.70 mg

Vitamin K 2.35 mcg 2.61
Minerals
nutrient amount
DRI/DV
(%)
Boron -- mcg

Calcium 14.84 mg 1.48
Chloride -- mg

Chromium -- mcg --
Copper 0.43 mg 47.78
Fluoride -- mg --
Iodine -- mcg --
Iron 2.84 mg 15.78
Magnesium 190.92 mg 47.73
Manganese 1.47 mg 73.50
Molybdenum -- mcg --
Phosphorus 397.64 mg 56.81
Potassium 260.90 mg 7.45
Selenium 3.03 mcg 5.51
Sodium 2.26 mg 0.15
Zinc 2.52 mg 22.91
INDIVIDUAL FATTY ACIDS
nutrient amount
DRI/DV
(%)
Omega-3 Fatty Acids 0.04 g 1.67
Omega-6 Fatty Acids 6.72 g

Monounsaturated Fats
14:1 Myristoleic 0.00 g

15:1 Pentadecenoic 0.00 g

16:1 Palmitol 0.02 g

17:1 Heptadecenoic 0.00 g

18:1 Oleic 5.20 g

20:1 Eicosenoic 0.02 g

22:1 Erucic 0.00 g

24:1 Nervonic 0.00 g

Polyunsaturated Fatty Acids
18:2 Linoleic 6.68 g

18:2 Conjugated Linoleic (CLA) -- g

18:3 Linolenic 0.04 g

18:4 Stearidonic -- g

20:3 Eicosatrienoic -- g

20:4 Arachidonic 0.04 g

20:5 Eicosapentaenoic (EPA) -- g

22:5 Docosapentaenoic (DPA) -- g

22:6 Docosahexaenoic (DHA) -- g

Saturated Fatty Acids
4:0 Butyric 0.00 g

6:0 Caproic 0.00 g

8:0 Caprylic 0.00 g

10:0 Capric 0.00 g

12:0 Lauric 0.00 g

14:0 Myristic 0.02 g

15:0 Pentadecanoic 0.00 g

16:0 Palmitic 1.73 g

17:0 Margaric 0.01 g

18:0 Stearic 0.93 g

20:0 Arachidic 0.07 g

22:0 Behenate 0.02 g

24:0 Lignoceric 0.01 g

INDIVIDUAL AMINO ACIDS
nutrient amount
DRI/DV
(%)
Alanine 0.43 g

Arginine 1.56 g

Aspartic Acid 0.86 g

Cystine 0.10 g 38.46
Glutamic Acid 1.80 g

Glycine 0.54 g

Histidine 0.23 g 25.56
Isoleucine 0.37 g 29.60
Leucine 0.71 g 25.82
Lysine 0.36 g 14.12
Methionine 0.18 g 26.87
Phenylalanine 0.51 g 57.30
Proline 0.38 g

Serine 0.49 g

Threonine 0.29 g 29.90
Tryptophan 0.17 g 65.38
Tyrosine 0.32 g 43.84
Valine 0.46 g 27.38
OTHER COMPONENTS
nutrient amount
DRI/DV
(%)
Ash 1.54 g

Organic Acids (Total) -- g

Acetic Acid -- g

Citric Acid -- g

Lactic Acid -- g

Malic Acid -- g

Taurine -- g

Sugar Alcohols (Total) -- g

Glycerol -- g

Inositol -- g

Mannitol -- g

Sorbitol -- g

Xylitol -- g

Artificial Sweeteners (Total) -- mg

Aspartame -- mg

Saccharin -- mg

Alcohol 0.00 g

Caffeine 0.00 mg

Note:
The nutrient profiles provided in this website are derived from The Food Processor, Version
10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master
database and 163 nutritional components per item, specific nutrient values were frequently
missing from any particular food item. We chose the designation "--" to represent those
nutrients for which no value was included in this version of the database.

Source:
http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=117